Dumbbell Face Pull

Dumbbell Face Pull shows average weight and strength standards as a reference for shoulders. Primary muscles: Trapezius.

Log Dumbbell Face Pull

Average weight: Intermediate

Reference for an intermediate lifter.

Men 21 kg

Women 12 kg

Dumbbell Face Pull: Average weight [1RM]

Level
Beginner	5 kg	3 kg
Novice	12 kg	7 kg
Intermediate	21 kg	12 kg
Advanced	33 kg	19 kg
Elite	48 kg	27 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Dumbbell Face Pull: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

Note: Dumbbell weights in the table are for one dumbbell.

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Review weight, reps, and progress in one place.

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How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

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Shoulders / Dumbbell

Dumbbell Lateral Raise

Shoulders / Dumbbell

Military Press

Shoulders

Seated Shoulder Press

Shoulders

Seated Dumbbell Shoulder Press

Shoulders / Dumbbell

Machine Shoulder Press

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	2	6	13	23	35
55	3	7	15	25	37
60	3	8	16	27	40
65	4	10	18	29	42
70	5	11	19	31	44
75	5	12	21	32	46
80	6	13	22	34	48
85	7	14	23	36	50
90	7	15	25	37	52
95	8	16	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	58
115	11	19	30	44	60
120	11	20	31	46	62
125	12	21	33	47	63
130	13	22	34	48	64
135	13	22	35	49	66
140	14	23	35	50	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	10	18	29	41
20	5	11	21	33	47
25	5	12	21	33	48
30	5	12	21	33	48
35	5	12	21	33	48
40	5	12	21	33	48
45	5	11	20	32	46
50	5	10	19	30	43
55	4	9	17	28	40
60	4	9	16	25	36
65	3	8	14	23	33
70	3	7	13	20	29
75	3	6	11	18	26
80	2	6	10	16	23
85	2	5	9	15	21
90	2	5	8	13	19

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	4	8	13	20
45	2	5	9	15	21
50	2	5	10	16	23
55	3	6	11	17	24
60	3	7	11	18	25
65	3	7	12	19	26
70	4	8	13	20	28
75	4	8	14	21	29
80	5	9	14	22	30
85	5	9	15	22	31
90	5	10	16	23	31
95	6	10	16	24	32
100	6	11	17	25	33
105	7	11	18	25	34
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	36

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11